The Goal: Regulate Your Sleep Schedule

What to know

We all know how important sleep is for our bodies, and recent studies are showing that the more consistent your sleep schedule is, the more benefits you reap. One 2020 systematic review published in Applied Physiology, Nutrition, and Metabolism found that sleep variability is associated with negative health outcomes, and its authors encouraged consistent bedtimes and wake-up times for their positive health benefits.

How it helps

A 2023 study also found that sleep regularity can be a predictor of mortality risk, with a higher irregularity in sleep being associated with higher chance of mortality, cancer risk, and cardiometabolic issues. This makes the reverse also true: the more consistent your sleep schedule, the lower the risk of these health issues. A consistent sleep schedule can also help reduce stress, increase alertness, and improve heart health.

What to do

Ready to regulate your sleep schedule? Here are some tips:

• set bedtime reminders and consistent morning alarms
• stick to a nighttime routine, such as meditating, skincare, or reading before bed
• limit weekend sleep-ins to one to two extra hours a night

Tip: There’s an app for that! Your phone and smart watch can be great tools to help you track your sleep, set alarms, and listen to soothing bedtime songs or stories. Just make sure to limit your screen time before bed so that your device’s blue light doesn’t negatively affect your sleep.